Hey you! Today I wanted to share a little blurb about my newest program, Clear Skin Unlocked, with you.
It’s pretty often that I hear from women looking to leave their acne-ridden skin in the past. With my notorious reputation of struggling with acne for so long, (and eventually dominating my acne prone skin); I am the farthest thing from shy when it comes to sharing my experience. Because the PfW community outcry for a permanent acne situation has been so prominent, I have bundled all of my years of research and personal experience into one comprehensive package for you.
I had tried everything, from skin burning creams to crazy diet plans, to oatmeal face baths just to get relief from my acne! There were days where I would cry in frustration, pouring over research on my computer wishing I could wake up one day and the acne would have disappeared.
I didn’t want just acne relief though! I wanted radiant skin- skin that reflected the confidence I wanted to exude. I knew I was an intelligent, sexy woman, but acne wanted to reign over my life and left me seriously self-conscious.
So I picked myself up by my bootstraps and dedicated my energy to finding a solution that works. I studied the delicate interplay between nutrients, inflammation, and hormones, and put the knowledge I had gained into action.
I bundled up all of my expertise into the most comprehensive clear skin guide available, Clear Skin Unlocked. With 100% seriousness and not to sound pushy at all – this is my favorite program that I have ever created because I really believe it can help you obtain clearer skin.
The reason this program worked for me, and so many other women, is because the research behind this program gives us the ammunition to take down acne with precision, instead of guessing or combining methods and crossing our fingers, hoping it will work.
You deserve radiating, beautiful skin without the heartache. If I can spare even one woman the agony and frustration of persistent acne, this entire program will be worth it to me.
I discuss acne a lot between the podcast and the blog. There are a handful of items I elaborate on that are exclusive just to Clear Skin Unlocked.
- Which varieties of birth control cause acne and which help it
- How showers can be bad for your skin
- Why the paleo recommendation to focus on fatty meats may be flawed
- The risk eating organ meats can pose to your skin
- Why certain types of moisturizer containers can cause acne
- The role carbohydrates play in maintaining healthy skin
- Why skin gets worse during menopause
- The relationship between wrinkles and acne
- Two effective ways to pop pimples
- Why I never use facial cleanser ….. to name a few.
The Four Week Jumpstart to Acne Freedom
I have created a set of general guidelines to follow for four weeks to get you on the path to clear, possibly permanently clear, skin. Throughout the program I share a lot of information about various health conditions and factors that may contribute to your acne; in the Four Week Jumpstart, I tie it all together and share some new information about the best way to clean your slate and start fresh. I do not promise, but I find it entirely likely that after four weeks of following this advice you will make progress in terms of healing your skin, and permanently.
You Literally Have Nothing to Lose
I never created this program with the intention that it would be another item on the list towards achieving clear skin. I really wanted this program to be a final solution for you.
Clear Skin Unlocked empowers you to heal from the inside out, so it can repair your skin and make it resistant to acne for good.
I’m not trying to sell you on Clear Skin Unlocked, necessarily, but I am in some sense only because I believe in it so deeply. And of course – as with all of my other programs – if you do not like it for whatever reason I will be more than happy to refund you. I simply want to be here for you and share with you the healing joys that I finally found.
Clear Skin Unlocked: The Ultimate Guide to Acne Freedom and Flawless Skin is NOW AVAILABLE. And don’t forget – as ever – it is 100% risk-free; I will happily refund you for whatever reason.
Check it out further by clicking here or the image below:
Post-Holiday Blues? After vacations and the generalized chaos of the holidays, it’s easy to feel a little down returning back to regularly scheduled life. Sometimes, these feelings last for periods after the holidays though, and can impact your life in more serious ways.
What is SAD?
Seasonal Affective Disorder is a clinical term used to delineate the negative effects that the winter months can have on our physical and mental wellbeing. According to PSYCOM.NET, Seasonal Affective Disorder (SAD) is a category of depression that emerges in particular seasons of the year. Once thought to be an exaggerated claim of, basically, winter blues, SAD is now clinically recognized, with an ironic acronym to boot. SAD symptoms can be exhibited in the spring and summer months, but commonly are noticeable starting in the fall months, progressing in intensity by the time winter arrives.
Although we as humans continue to live our lives in winter as we had in the summer months due to all the technology we have, it is important to know that winter is still nature’s time to pause growth and prepare the world for rejuvenation and rebirth in the spring. While some animals hibernate to combat this, lots of animals put on a layer of fat and heavy fur to protect themselves. Humans crave carbohydrates and sleep even more during this period.
This is our natural instincts surfacing. Our bodies are trying to save and stock up on energy stores to prepare for the lack of vegetation and natural prey that would follow winters initiation.
There is a lot of speculation regarding the cause of SAD but commonly it can be traced back to one prominent theory. When the days get shorter, colder and gloomier, your body picks up these cues and produces more melatonin. Melatonin releases chemicals that aid in sleeping. The increase in melatonin also means a decrease in serotonin which is a chemical responsible for feelings of well-being and happiness.This, coupled with the lack of Vitamin D most of us receive due to the shorter days and less time spent outside, is thought to contribute to SAD.
How Common Is It?
Unfortunately, SAD is four times more likely in women than men, with an estimated 10 million Americans affected every year. SAD can be hard to distinguish if you are suffering depression year round, which is why taking account of seasonal patterns in your symptoms is important in diagnosing.
Symptoms are often an overlap of clinical depression symptoms. They include:
- Loss of joy or interest in things that once brought you joy or interest
- Physical pain in the joints, or other areas of the body
- Suicidal thoughts
- Difficulty concentrating
- Changes in appetite
Top Ways to Fight It
A combination of the following items can be used to combat SAD.
- Vitamin D – One of the speculated causes of SAD is the lack of sunshine our bodies are receiving as a result of shorter days, causing a Vitamin D deficiency. This can mess with our internal circadian rhythm and causing a shift in our hormone balances. Supplementing with Vitamin D can help. This is my favorite Vitamin D supplement, also containing Vitamins A and K.Looking for more reasons to supplement with this amazing vitamin? Check out my post, here.
- Light Therapy – By mimicking the sun through awesome little boxes of sunshine, like this one, you can create the same affects in your body by sitting near one for 30-60 minutes a day. Make sure that if you are going to invest in a light box, do not purchase one that has UV rays. Blue, Green & White lights are best for those with SAD, not to be confused with my most recent red light obsession for improving skin quality.
- Keep Moving – If your climate is anything like mine, it is COLD OUTSIDE. Did I say cold?! I MEANT FRIGID. Which honestly really sucks because one of my favorite ways to exercise is taking long walks outside. Because of the weather, I have resigned myself to more indoor activities when I need a good workout, or I bundle up for a good walk on the days I can get outside while it’s still sunny out. One of my fave new exercises is an aerial ribbon class. It takes a whole new level to what I consider dancing, literally. Not only is it a great exercise, but I look INSANELY majestic twirling around in the air in satin ribbons.
- Meetup Or Talk It Out – The wintery weather can leave us wanting to hibernate inside, but one of the best things to aid SAD symptoms is human interaction. Schedule time for tea, dinner, or just a phone call. Sometimes I avoid calling because texting is so easy these days, but I always feel better after talking to a loved one on the phone.
- Focus On a Healing Diet – There is science documenting the ways that processed, chemical saturated meals can slow us down physically and mentally. You probably have experienced this if you have had brain fog from a gluten detox. Foods that are nourishing and nutrient dense make us feel better. These foods can supplement crucial nutrients, like Vitamin D, in our body that may be depleted as a result of the darker, colder months.
Sometimes being nocturnal, like myself, can come in handy in these colder months because I have trained myself to wake up during times of peak sunlight. But sometimes I miss that time frame completely. And it can feel really weird not to see any sunlight all day. I definitely will be grabbing one of these lightboxes to supplement until I can get back onto a more normalized circadian rhythm.
What are your thoughts on SAD?
Have you had luck with any other ways to combat the side effects of the winter blues?
Let me know!
When 2017 started, I dug my toes in and braced myself for what I thought was going to be a ridiculously long, and frankly, challenging year. Being present in my life has allowed me to appreciate life in “real-time”, AKA the present moment. It is crazy to reflect back on the last year and realize how incredibly fast the time went by, even with being present.
So here we are, on the cusp of a brand New Year. I have already started seeing ads for gym membership discounts, listicles on the internet documenting the TOP TEN WAYS TO LOSE WEIGHT THIS NEW YEAR. And it grosses me out, loves. There is nothing wrong with having a healthy relationship with “New Year’s Resolutions”, but I think it’s fair to say most people don’t. Like other monumental women’s movements this year, including the Women’s March, and the Me Too movement, I want to take back the shame surrounding the New Years holiday. I want to see a year dedicated to unconditional self-love and self-care, free from punishment and judgment.
I know this isn’t going to happen overnight. But we can move towards this change! One of the first things I personally have taken on is to refrain from calling resolutions just that. I am now calling them “Goals”. Doesn’t that sound way less intimidating and way more plausible?! Step one – remove the shame that surrounds the holiday.
I also want to briefly mention, we can set goals any day of the year that we want. I know that the New Year feels like a refreshing time to start, but the fact that it is so culturally acceptable to fail at these specific goals can set us up with the mindset that we are destined to fail.
I wanted to share a few ways to embrace the New Year in a positive way, whether that means you’re setting goals for the New Year or if you aren’t. Women are on an upward momentum right now, let’s embrace ourselves and keep this momentum going.
Ways to Maintain A Positive Mindset
- Surround yourself with positive people! Misery does love company, so come prepared with a healthy supportive tribe.
- Physically smile when you are feeling negative. This recommendation is bizarre, and I would only recommend it if it actually works. There have been times when I look goofy with a huge smile on my face but the immediate effect it has on your mood is undeniable.
- Think about your happy place. There is something so simple about maintaining a fresh perspective that can help keep your mindset in check. I know it’s difficult to think about the others that are less fortunate than yourself when you are in a negative attitude, so start with a time when you were feeling happy. Bring yourself back to that joy and remember that everything is temporary.
- Check the negative self-talk! Once it’s ingrained in yourself it’s hard to stop the negative talk. Bounce every negative thought you can with a positive one. EX: My legs look huge today! Correction: These legs could carry me miles, and through dance-offs, if I ask them to!
Healthy Ways to Achieve Those Goals
- Write down your goals – The act of putting goals on paper is a way to set accountability for yourself.
- Journal how you are feeling. Sometimes we lose touch with what’s really going on in our heads; journaling can allow us to process our thoughts in a more concise way.
- Read Gretchin Rubin’s book, The Four Tendencies. She discusses how everyone is one of four personality types and how to create habits that will last based on your personality type.
- Share your goals with others. If you feel comfortable and have a positive support system to do so, this can help you maintain accountability too. Especially if you implement the buddy system and work towards a goal together.
- Don’t be scared to not meet expectations. It may happen, and the best thing we can do is change our attitude on how we handle these situations.
- Try Chromotherapy. With the shorter days, chromotherapy and light therapy can give you some much needed Vitamin D.
- Try Infrared saunas. This type of sauna is great for those who suffer from chronic pain. Infrared saunas also help the body by increasing the detoxification process and improving circulation. And sometimes it nice to just be alone in a chamber of wonderful heat and light.
- Practice gratitude. This comes up often, but it’s important to remember what we have right now to be grateful for. Upon waking in the morning, write or think about three things that you are grateful for that only have to do with yourself. Then progress towards the outward things in your life you are grateful for.
- Don’t set New Year’s Goals. If you aren’t feeling mentally or physically in a place where you think this will be a good idea, JUST DON’T DO IT <3
- Taking care of your health issues in an active, healthy, sustainable way. This can be as simple as looking at your life in a more holistic way. Instead of “thirty days to fit”, what are more longterm solutions to help maintain a positive mindset, wellbeing, and balance long-term?
- Address any realistic physical imperfections that are messing with your confidence, like taking care of acne. Check Out – Clear Skin Unlocked.
- For finally addressing your PCOS – PCOS Unlocked.
- For tips on healthy, sustainable weight loss – Weight Loss Unlocked.
- Check out my process of learning to love myself and the lessons I encountered in my book, Sexy By Nature (find it here).
I share even more tips on self-love and specifically on emotional eating – in this post.
I know this year will be a successful one. Remember, it is okay to not set New Years Goals. It’s also okay to fail if you do set goals. We are all human, let’s remember that! Wishing you lots of luck on your journey towards positive mindset and self-care this year. You are worthy of self-love and care, as much as anyone.
I enjoy the holidays so much more as I get older and learn how to listen to my body. In the years past, the holidays often meant restricting my food intake or following a very strict paleo diet; something that was challenging for me mentally, not to mention difficult for my loved ones to accommodate. The lack of slack I gave myself makes me shudder thinking about it now. I am so glad I am at a point where I can enjoy classic holiday treats and not beat myself up about it.
Some foods, like dairy for instance, still really flare my acne so I try to avoid it for this reason. But, if there is a piece of pie, I have no hesitation about enjoying the pie if I want to!
I hope your mental and physical health is at a level where you can also make these choices throughout the holiday season. And even if you’re not there yet, I hope in the very near future you can work towards a little leniency and grace for yourself. If you are working through an autoimmune condition, then I wish the best for you throughout this challenging time. There are so many substitute recipes for classic holiday dishes though! You are not out of luck. I pulled together a few of my favorite holiday paleo recipes, below. What else are you bringing to your holiday dinner?
This recipe uses a Crockpot to cook the chicken, leaving the rest of your oven free for cooking other delicious dishes.
This recipe does call for cheese, which you can remove for a more paleo recipe. This stuffing rivals gluten filled stuffing! It is difficult to believe its grain free.
Savory and sweet combine in this delicious, easy way to get your starchy carbohydrates.
Brussel sprouts are one of my fave veggies; adding bacon AND apples is a genius way to combine all of my favorites into one classic dish.
This is a fantastic dessert recipe, and one of my favorite ways to incorporate fruit into a drool-worthy treat.
What are Adaptogenic Herbs?
If you have an autoimmune condition, struggle with healing symptoms outside of the standard pharmaceutical realms, or you are interested in keeping symptoms of adrenal fatigue at bay then you’ve probably heard of adaptogenic herbs.
Adaptogenic herbs can possibly be really good for us. I personally am not able to use them as they do not fair well for me, but I cannot ignore the hype they have produced for others. There is not a ton of scientific data on adaptogenic herbs but their presence in Chinese and Eastern medicine has allotted them a positive reputation. I have gone ahead and compiled the alleged uses for each of the most popular herbs below. Please note that because the scientific data is not fully present for all of these, that you should consult with a doctor before introducing them into your wellness regime.
These herbs have been used in Chinese and Eastern medicine for thousands of years. Recently they have gained momentum amongst the paleosphere because of their medicinal, natural properties that have minimal side effects. Adaptogenic herbs are most commonly known for their role in aiding and helping eliminate adrenal fatigue. (What is adrenal fatigue? Check out my thoughts on this condition here) They have been making headlines consistently for their cortisol lowering properties, in turn, supporting positive hormonal health.
To meet the qualifications, an herb must be nontoxic, the benefits of the herb must be nonspecific, meaning it has an overall positive effect on the bodies resistance to stress, and lastly all bodily functions are being balanced not just the areas causing inflammation or distress. Adaptogens, nonetheless, are called so because of their ability to help the body adapt to stressors.
Commonly, people seeking these adaptogenic herbs often are looking for relief from the following:
Maybe these herbs can aid in these conditions. BUT – if you haven’t tried healing your gut, eliminating processed foods and the Standard American Diet, or taken additional steps for long-term better health, then adaptogenic herbs will not be the cure-all. When used responsibly, these are apart of an entire regime of well-rounded health, rather than just a band-aid.
Well Known Adaptogenic Herbs
Adaptogenic herbs are well studied in the herbalist communities for their variety of uses. As noted by the Paleo Mom, adaptogens have either a stimulating or relaxing effect, so it is best to know where your cortisol levels are at before selecting an herb.
Maca – This well-known root is known to increase stamina, libido, sexual function, improve mood, energy and strength. There are three distinct types, red, black, and yellow maca. Black maca has been found to have the highest increase in sperm production. Maca contains a large quantity of Vitamin C but also contains phytonutrients.
Holy Basil – Holy Basil is known most for its antioxidant and anti-inflammatory properties, being on the stimulating end of adaptogenic herbs, but only mildly stimulating. Holy Basil is used to help combat brain fog and improve concentration. Holy Basil also supports blood sugar regulation and improves digestive issues such as gas.
Ashwagandha– A well-known Ayurveda medicinal plant, Ashwagandha is best known for treating adrenal fatigue. Being the most relaxing of the adaptogenic herbs, Ashwagandha carries anti-depression and anti-anxiety effects. Ashwagandha is a nightshade though, so those on the autoimmune protocol should be wary.
Golden Root – A more stimulatory adaptogenic herb, golden root or Rhodiola Rosea increases endurance, reduces fatigue and has been used to help aid depression. Those who are dealing with a stressful job or daily activity could consider this as an option. It has been known to support those that have cancer, fibromyalgia, chronic fatigue syndrome, type II diabetes, and heart issues.
Golden root is a stimulating adaptogen. It has been known to cause insomnia in those who are sensitive, and can be drying on the body. Use with caution if you have constipation or dry mouth.
Asian Ginseng – Considered the most stimulating, this herb supports cortisol production. It contains more than 35 Ginsenosides which produce anti-inflammatory, antioxidant, anti-cancer, and immune modulating effects in lab research. One study indicated Gingko Bioba and Panax Ginseng possess anti-stress properties in rats. Healing properties vary based on root age, species of ginseng, and where and how it was harvested. This adaptogenic herb can increase anxiety and insomnia.
Siberian Gingseng or Eleuthero–Another mildly stimulating adaptogen, Siberian Ginseng is used to improve mood, increase the performance of physical activity and assist in resistance to stress and infections. This is a great herb to supplement with during times of chronic stress. Different than other versions, Siberian Ginseng has less impact on increasing anxiety and insomnia. Eleuthero can also raise low DHEA levels.
Gotu Kola – This herb is relaxing, and may have cognitive benefits. Gotu Kola is a well-known treatment for varicose veins and chronic venous insufficiency. It has been used to aid psoriasis symptoms also. Gotu Kola contains Triterpenoids, which strengthen skin, increase blood flow, and stimulate antioxidants in open wounds. There is some speculation that Triterpenoids have anti-anxiety effects as well.
Adaptogenic mushrooms – Mushrooms including Reishi have become a popular adaptogenic herb for those looking for alternate medicinal properties. They are known to reduce inflammation, can promote sleep, and contain antioxidants. They include the following:
- Lion’s Mane
- Turkey Tail
So How Do You Take Them?
Adaptogenic herbs can be found in pill or powder form, typically.
Adaptogenic herbs may increase blood flow and bleeding, so those with anti-clotting diseases must be advised. They can also lower blood sugar levels which may be dangerous for those on diabetic medication. Women who are breastfeeding or pregnant, those on medications, or with autoimmune conditions should consult with their doctor before ingesting.
Adaptogenic herbs have been used in traditional healing techniques for thousands of years. Their natural healing properties are being studied more and more today, as assistants to pharmaceutical medications. Their healing properties cannot be denied, however before you consider using any type of adaptogenic herbs contact your physician first. Side effects vary for each herb, and drug interactions may occur.
What is your verdict? Would you consider using adaptogenic herbs as a supplementation?
Surprise – It’s the holiday season! If you’re like me, you probably put off holiday shopping until last minute. Every year I use Black Friday as a benchmark; if I haven’t started holiday shopping by then, I am probably in hot water. But time and time again, LIFE HAPPENS. And it always will.
Somethings different this year. I am actually feeling extremely prepared for the holiday season (despite my unfortunately long list of gifts to purchase still). With this awesome collection of tools to maintain my chill, and this FANTASTIC gift guide I have compiled, you will feel caught up, relaxed and ready for the holidays in no time.
This post features items for the foodies in your life, the athletes, the beauty fanatics, and more.
I hope this list will help streamline your holiday shopping and save you some time this year. All of these items are available online, so you don’t even need to leave the house! Stay in those slippers and pajamas, pour yourself a cup of tea, and check out the 2017 Paleo for Women Holiday Gift Guide.
For the Foodies:
The queen of the instant pot is at it again. Michelle Tam and Henry Fong recently released this cookbook with over 150 new recipes including options to make meals ahead, right now, or make-over!
This updated version of the “Paleo Bible”- Practical Paleo, is stock full of meal plans, cooking tips, and brand new recipes.
Primal Palate has many different gift sets, including a Sweet Set, Grill and Griddle, and an Everyday AIP Blend. The Signature blend happens to be my favorite.
This Taza Chocolate sampler is really a stellar gift for anyone on your list. Did I mention this Taza set is gluten free, soy free, organic and kosher?
Thrive Market has had a lot of buzz on the Well-Fed Woman podcast recently, and for a good reason. You basically never have to grocery shop in person again. Our $60.00 of free groceries offer is still a current promotion, click here to check it out. This would be a great gift for a partner or a new parent!
I couldn’t leave out ButcherBox on this list. I have several relatives in mind that would love this as a gift AND you get $10 off and free bacon with your first order.
With Ava Jane’s membership program, you can choose to have two or four bottles delivered quarterly instead of worrying about grabbing it while you are out. — may remove this one, this is the strange affiliate
The Instant Pot has been gaining momentum for years. It can be used as a pressure cooker, steamer, and so much more.
I gifted one of these to my friends last year and it has been a mutually beneficial gift. I have been receiving copious amounts of dill and basil from her as a result. She is able to grow fresh herbs, all year long!
For the Athlete:
I have had a Fitbit for about two years now, and I love it. Having a Fitbit is a great benchmark for daily activity, and the bands come in a wide variety of colors. This particular one monitors sleep quality and movement.
Looking for the best way to get fit this holiday season, or maybe starting in the New Year? Check out Noelle’s Strong From Home program. You get a workout library, motivational guide, and SO much more.
I have gone through so many water bottles that at a certain point I stopped buying them. However, S’wells double insulated bottle keeps water cool and tea hot for an insane amount of time. And the bottle design is unique, beautiful, and durable.
These headphones are great for working out, and they are bluetooth and EMF radiation free.
Okay so the name isn’t super appealing but this stuff is worth it. It smells like lavender and is the longest lasting natural deodorant I have tried. (and I have tried a lot.)
This sports bra is no joke. It literally does what the name states, taming the ta ta’s. It is amazing and supportive for women with a larger bust, especially during high intensity or cardio workouts.
The Beauty Lover:
Make 2018 your best skin year ever. With my new program Clear Skin Unlocked, clear skin for good can now be a reality!
We have talked about breathing and meditation a lot on the Well Fed Woman podcast. If you’re interested in getting your feet wet, this mediation set is for you. This set contains Palo Santo wood White Sage and Artisanal Incense Sticks, all thought to cleanse the air and atmosphere around you. The set is a perfect addition to a hot bath.
I recently discovered this line of mineral skincare from Annmarie, and the variety of colors and coverage are really what kept me coming back for more. Try the sample kit, here.
This fantastic line of all natural, gluten-free, paleo and vegan hair care treatment is a step by step system customized to give you healthy, clean and shiny hair.
These colors though! This set truly is a perfect range of nudes. If nudes aren’t your cup of tea, there are so many other options to try including bright reds and pinks.
Good Luck and Happy Shopping, Loves!